Smoky Chickpea, Red Lentil & Vegetable Soup

This warming, satisfying lentil and vegetable soup comes together in just 30 minutes.

Servings: 6
Total Time: 30 Minutes

Ingredients

  • 2 tablespoons olive oil
  • 1 medium yellow onion, finely chopped
  • 4 garlic cloves, minced
  • 1 large carrot, diced
  • Heaping 1/4 teaspoon smoked paprika
  • 3/4 teaspoon ground cumin
  • 4 cups low-sodium vegetable or chicken broth
  • 1 (14.5-ounce) can diced tomatoes
  • 1/3 cup red lentils
  • 1/2 teaspoon dried thyme
  • 2 bay leaves
  • 1 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 1 (14.5-ounce) can chickpeas, drained and rinsed
  • 1 cup cooked vegetables, such as frozen peas or chopped green beans

Instructions

  1. In a large pot, heat the olive oil over medium heat. Add the onions and cook, stirring occasionally, until soft, about 5 minutes. Add the garlic, carrots, smoked paprika and cumin; cook, stirring frequently so the garlic doesn't brown, about 2 minutes more.
  2. Add the broth, diced tomatoes, red lentils, thyme, bay leaves, salt, and pepper and bring to a boil. Cover the pot and reduce the heat to a simmer; cook for ten minutes. Add the chickpeas, cover the pot and cook 10 minutes more. Fish out the bay leaves, then transfer 2 cups of the soup to a blender and purée until smooth (be sure to remove the center knob on the blender and cover with a dishtowel to avoid splatters). Add the puréed soup back to the pot and stir. Taste and adjust seasoning, if necessary; if you want the soup to be thicker, purée a bit more soup. Add the cooked vegetables and simmer until the soup is hot and the vegetables are warmed through. Ladle the soup into bowls and serve.
  3. Freezer-Friendly Instructions: The soup can be frozen for up to 3 months. Defrost the soup in the refrigerator for 12 hours and then reheat it on the stovetop over medium heat until hot. through.

Pair with

Nutrition Information

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  • Per serving (6 servings)
  • Serving size: about 1 1/2 cups
  • Calories: 222
  • Fat: 7g
  • Saturated fat: 1g
  • Carbohydrates: 32g
  • Sugar: 7g
  • Fiber: 10g
  • Protein: 10g
  • Sodium: 622mg